The Gronk

 Posted on March 28, 2019  |  2 minutes  |  357 words  |  

This morning, at the finest AO in Northwest Cary on a Thursday morning, 10 pax paid their respects to the Gronk. After 9 years in the NFL, 5 Pro Bowls, 4 First-Team All-Pro seasons, 79 touchdowns (and Gronk spikes) and 3 Super Bowl wins, the Gronk (Rob Gronkowski) announced his retirement from the New England Patriots and the NFL earlier this week. Gronkowski revolutionized the tight end position. Gronk is one of the most recognizable football players in the history of the NFL, with a larger-than-life personality, on-and-off the field. [Read More]
badlands  biner  clementine  franklin  geek-squad  hi-liter  kilmer  ma-bell  one-direction  pivot 

Unofficial/Official BRR Training Season

 Posted on March 28, 2019  |  2 minutes  |  216 words  |  

Shut-In blew-out his kankle on Friday and needed to go to the bullpen early in the week. This is now the most unique way that he has managed to avoid my Q. Still trying to wrap my head around how he did that…… 4 of the Carpex 6 for a Hilly pre-run through the slums of Cary. 16 for the main event. Head across the street for a standard warm-up. 10 SSH, 10 GMs, 10 PJs, 10 IWs, 10 MCs, and 10 merkins. [Read More]
chanticleer  chipper  denali  grease-monkey  hermes  hi-liter  jigglypuff  largemouth  michelob  ollie  peeping-tom  pet-sounds  squatter  staubach  term-paper  wonderbread 

#F3MentalBattle

 Posted on March 27, 2019  |  3 minutes  |  483 words  |  

37 shakers and vesperers came in to the gloom on special day across F3 Nation, a day where we set aside some time during COT to talk about mental health. But first we have to squeeze 45 minutes of pain into 35 minutes. To help us out, and to illustrate a point, we’re taking one of the Rolling Stone coupons with us, a solid, sturdy log, large and heavy enough that it requires two PAX to carry it. [Read More]
angry-elf  bartman  billy  bogo  burt  cataracts  chinese-downhill  coney  coxswain  disco-duck  flacco  hasselhoff  hello-kitty  hotspot  jigglypuff  largemouth  ma-bell  michelob  ollie  one-direction  parker  peeping-tom  pivot  prodigal  random-house  saban  sabre  scarecrow  shut-in  skipper  smokey  squatter  the-commish  torpedo  two-factor  water-wings  wkrp 

Meet the Pivots

 Posted on March 27, 2019  |  2 minutes  |  322 words  |  

Twas another splendid Tuesday morning in at Field of Dreams. YHC was ready to go after a brisk run to the AO with BOGO, Squatter, and Michelob. We gathered, I recited some form of a disclaimer. Debate ensued on whether we should state the fact that it is a disclaimer, or if we should simply disclaim. Quick mosey around the parking lot and we all join the pivot family circle of trust for warmups. [Read More]
badlands  biner  bogo  clementine  earhart  franklin  geek-squad  hi-liter  kilmer  loom  ma-bell  michelob  ninjago  pivot  sky-blue  squatter  stump-jumper  swag  the-commish  trike  wanna-cry 

Low Mileage but High Burn

 Posted on March 26, 2019  |  3 minutes  |  481 words  |  

No CARPEx PAX were surprised this morning when YHC made the announcement that today was going to be a low-mileage day. At least not those with access to (and the time to check) Slack. But nevertheless, after both a disclaimer and a reminder that F3 is about building better men and better leaders, there was an opportunity for the gazelles in the audience to make their way to A-team. Finding that none took the opportunity, “play” was hit on the ol’ bluetooth enabled noise box and we proceeded to enjoy some camaraderie while getting a bit of a sweat on. [Read More]
banjo  bogo  doogie  ezekiel  flacco  franklin  geek-squad  katniss  kung-pao  lawn-dart  ma-bell  moped  nature-boy  pierogi  pivot  polaroid  prodigal  random-house  the-commish 

Preparing for a Bombing Run ... Bombs Away!!!

 Posted on March 26, 2019  |  3 minutes  |  451 words  |  

Date: 3/26 QIC: WWW AO: Claymore PAX: Bo Jackson, Dice, Ezekiel, Leprechaun, Pickles, Skipper, Press On, WWW The toughest part about wanting to Q every week is not being predictable. With that said, it’s fun combing through the Exicon to find some new workouts and exercises. There are so many choices to choose from and many ways to create a devilish routine. I got the though of creating a different workout. [Read More]
bo-jackson  dice  ezekiel  leprechaun  pickles  press-on  skipper  www 

World's Best 11s

 Posted on March 26, 2019  |  2 minutes  |  290 words  |  

YHC arose at 04:50 with great anticipation of Q’ing a site not visited as often as it should by us Apexians. FWD has quite a signature structure - the bridge over US 1. With the weather appropriately gloomy, 13 lucky PAX gathered at the flag to get the disclaimer and two laps around the tiny pickle. Warm Up SSHs, Cotton Pickers, Steve Earles, Good Mornings, Moroccan Night Clubs, Control Freak Merkins, and 5 burpees OYO. [Read More]
bayonne  bluewater  chipper  disco-duck  greenbow  kermit  peeping-tom  quiver  red-ryder  smokey  staubach  term-paper  yoga-mat 

Just in Time Training

 Posted on March 25, 2019  |  2 minutes  |  401 words  |  

I still don’t wear a watch during these workouts. While it’s always good to see Biner, unless he’s Qing of course (then you just have to channel your inner Spartan warrior), he provided the necessary time checks along the way during this particularly time sensitive workout. It was only time sensitive in that we were traveling a long way from the flag and everyone likes arrive home on time. 17 showed, 2 kept Sooey company as he continues his recovery walks, so 14 of launch for a trip around the Apex Lake. [Read More]
bartman  biner  disco-duck  frisco  hotspot  hotty-toddy  imp  kermit  press-on  saban  silverback  smokey  sooey  stump-jumper  theismann  two-factor  wkrp 

Tears of Pain

 Posted on March 25, 2019  |  2 minutes  |  398 words  |  

A beautiful, God-given morning greets 18 HIM for an impromptu, Earhart beatdown (get better Riptide). Most of the PAX show-up on time, so quick disclaimer and pledge allegiance then a quick mosey around the big parking lot. Circle up for: Warm Up Good Mornings Combo of shoulder work including arm circle twirlies, overhead claps, behind the back claps Cotton Pickers Windmills The Thang Done with warm-ups, each PAX grab a bell, Sega grab the 15lb medicine ball and head to the back shelter. [Read More]
ashbury  billy  cataracts  earhart  house-arrest  intimidator  meatloaf  monkey-nut  parker  pickles  puddles  roney  sega  shut-in  snooze  snots  sour-mash  triple-lindy  www 

The Long Way across a Small Town

 Posted on March 25, 2019  |  1 minutes  |  173 words  |  

4 HIMs gathered round the flag at Sovereign Grace Church for the finest high tempo workout in Apex on Mondays. Is this high tempo, or is it running? Or is it both? Yogi has the Q and moves us along. Warm Up Run to Hunter Street Park The Thang Do 10 burpees OYO, then sets of WWIIs, Irkins, Dips. Take a lap around the soccer field, meet back at the skate park. [Read More]
ascot  hanson  red-ryder  yogi